22/08/2026
Welcome to Week 7 at BFT! 🔥 We’re moving deeper into the Performance Benchmark block, with a mix of strength, conditioning, skill development and high-output sessions. Come ready to train hard, move well and keep the momentum going!
MONDAY | HYPER LB
We’re starting the week with lower-body strength, unilateral work and trunk stability, building on the BB Deadlift progression. Expect controlled movement, solid bracing and plenty of work for those legs.
TUESDAY | XTX
Longer work periods meet a dedicated skill development screen, giving you the chance to work on both conditioning and movement quality. Pace yourself, stay sharp and make every rep count.
WEDNESDAY | STRENGTH UB
It’s time to push upper-body strength with the BB Military Press, including heavier top sets and back-off work. Heavy does not mean messy, so keep the technique locked in and let the strength do the talking.
THURSDAY | CARDIO U
We’re hitting MAS work at 110%, challenging you to maintain quality output while fatigue builds. Think controlled intensity, smart pacing and repeatable efforts rather than going full rocket ship on round one. 🚀
FRIDAY | PUMP
A mixed upper and lower-body session brings plenty of volume, muscular tension and controlled reps. Expect shorter transitions, longer working periods and a serious pump by the end.
SATURDAY | CREW FIT
Teamwork meets conditioning with descending targets designed to test your pacing and ability to keep producing quality output under fatigue. Communicate with your crew, move efficiently and finish the week strong.
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